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by Rita Vokes
January 2006
IT'S NOT TOO LATE TO KEEP THOSE NEW YEAR'S RESOLUTIONS!
As women, you do so much for so many …. And you probably
made those New Year's resolutions to eat better, lose
weight and exercise more.
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But now that it is approaching February, and you are "just
so busy," you have fallen back into the old habits of eating
too much of the wrong foods and not moving from the sofa.
So here you are again, in the same old rut!
IF YOU DON'T TAKE CARE OF YOURSELF . . . WHO WILL?
Women have longed for equality with their male counterparts.
Now they have it! Yes, women can suffer from heart disease,
right along with the men in their lives.
Since heart disease is the NUMBER ONE KILLER of both men
and women in this country, it pays to take the right steps
to keep your heart as healthy as possible, not just in February,
but year round.
There are a few, yet very important, things everyone can
do to reduce the risk of a heart attack or stroke:
FIRST AND FOREMOST, IF YOU SMOKE, QUIT!
Studies have proven that when smokers quit, they increase
their life expectancy, reduce their risk of heart disease,
improve their respiratory function and circulation, not to
mention lowering their risk of lung cancer. A woman who smokes
is 6 times more likely to suffer a heart attack than a non-smoker.
SECOND, MOVE AROUND A LOT
That does not mean you need to start running marathons or
wear yourself to a frazzle at the gym. Moderate walking can
reduce your risk of not only a heart attack, but walking will
also reduce your risk of high blood pressure, depression,
anxiety, diabetes, osteo-porosis, arthritis, and even colon
cancer. Most importantly, it helps to lose weight.
Why not join the multiple groups of "Mall Walkers" or develop
a walking club with your neighbors or friends and "rev up"
your metabolism before or after work or school? Parents, take
walks or ride bikes with your children.
During the day, take a periodic 10-minute "mental break."
Stop what you are doing and take a brisk walk around the block
or around the office building. Breathe in the fresh air and
grab a few minutes of exposure to Vitamin D from the sun.
Park far away from the front door of stores and "pick up the
pace" as you leave your car to run those errands.
Does inclement weather discourage you? Walk up a few flights
of stairs (and then walk down again!)
The American Heart Association says that even three or four
short intervals of brisk walking a day can benefit your heart
significantly. In addition, exercising or walking releases
endorphins in your brain which helps you think more clearly.
THIRD, EAT A HEALTHY DIET and DRINK PLENTY OF WATER
Good basic nutrition is paramount for our overall health
both in childhood and as we age. In fact, it is even more
important to encourage a healthy eating plan for our children
since the incidence of Type 2 Diabetes and obesity in our
youth is at epidemic proportions, according to the Centers
for Disease Control and Prevention.
A diet high in fiber, antioxidants, and low in fat can play
an important role in preventing heart disease and stroke,
as well as different cancers.
"Think COLOR" as you eat. Yes, chicken fried steak,
cream gravy and mashed potatoes may be tasty, but they are
boringly beige! Get to know "ROY G. BIV" -- Red, Orange, Yellow,
Green, Blue, Indigo, Violet -- the colors of the rainbow.
The more color you have in your foods, the more health benefits
you derive. Colorful food is rich in fiber, antioxidants and
multiple nutrients.
Try these colorful options for breakfast, lunch,
dinner and snacks:
RED: Tomatoes, cherries, raspberries, strawberries,
watermelon
ORANGE: Oranges (obviously), cantaloupe, carrots, pumpkin,
sweet potato, nectarine
YELLOW: Pineapple, peach, squash, yellow peppers, pears
GREEN: Broccoli, Brussel sprouts, spinach, kale, collard
greens, bell peppers, cucumbers, kiwifruit, green beans, turnip
greens, asparagus, celery, cabbage, peas, grapes
BLUE/INDIGO: Blueberries, blackberries
VIOLET: Grapes, plums
The above foods listed help in multiple ways. Phytonutrients
contain antioxidants, which limit damage to cells caused by
free radicals. Those same food sources tend to be lower in
fat, especially saturated fat, which helps reduce the risk
of cardio-vascular disease.
Finally, increase your fluid intake, especially water. Water
is our most essential nutrient (our bodies are primarily made
up of water). Water functions as a solvent; it carries oxygen,
minerals and nutrients to our cells. Surprisingly, only 10-15
percent of Americans drink the recommended 8-10 glasses of
water a day; caffeinated soft drinks or coffee don't count.
In fact, caffeine acts as a diuretic, pulling essential fluid
from our cells.
"If you continue to do what you've always done, you'll continue
to get what you've always got." Change doesn't have to be
hard. Doing just ONE good thing for yourself every day can
help you live longer and a better quality of life, according
to U.S. Surgeon General, Dr David Satchel. Take small steps
and continue to focus on the positive aspects of eating right,
moving around a lot and living in a smoke-free environment.
Be your own best Valentine and take good care of your heart.
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Cardiovascular
Disease Facts:
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A life is lost every 34 seconds in the United States to cardiovascular disease.
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Over 70 million Americans currently have one or
more diseases of the cardiovascular system, many
of whom are completely unaware of the stranglehold
this ailment has on their mortality.
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According to the American Heart Association in
2005, an estimated 7.8 million Americans suffered
a heart attack. For some, it was a “wake-up
call” but for others, it was a “death sentence.”
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Cardiovascular disease claims the lives of more
Americans, men and women, each year than the next
five leading causes of death combined (cancer,
chronic lower respiratory diseases, accidents,
diabetes, and influenza/pneumonia).
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Recent statistics indicate that about 6.7 million
American women have heart disease.
n
One
in three women dies of this condition, which can also lead to disability
and a significantly reduced quality of life.
Very few women are aware of these facts or take
their risk of heart disease seriously.
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Symptoms
of heart attack are different for women than for men: Granted, some women do experience the classic
symptoms of a squeezing sensation in the chest,
arm tingling and shortness of breath – many other
women experience atypical symptoms, such as dizziness,
nausea, pressure between the shoulder blades,
or “just not feeling right.”
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The estimated direct and indirect cost of cardiovascular
disease is $368.4 billion a year.
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In a global research study presented at the annual
meeting of the European Society of Cardiology
in August, 2004, it showed that cardiovascular
disease arises from bad (LDL) cholesterol, diabetes,
smoking and stress.
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Those above causes of heart disease are surprisingly
the same in every global region and race,
and stress seems to play a more important role
in heart attacks than previously recognized.
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| About the Author:
Rita Vokes is a retired Air Force Colonel and registered
nurse. |
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